Hummus vs. Semolina — In-Depth Nutrition Comparison
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The main differences between hummus and semolina
- Hummus is richer in copper, iron, folate, and fiber, yet semolina is richer in selenium, vitamin B3, vitamin B6, manganese, and vitamin B5.
- Daily need coverage for selenium for semolina is 31% higher.
- Hummus contains 190 times more sodium than semolina. Hummus contains 379mg of sodium, while semolina contains 2mg.
- Hummus has a lower glycemic index than semolina.
Food types used in this article are Hummus, commercial and Rice, white, long-grain, parboiled, unenriched, dry.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +163% |
| Contains more PotassiumPotassium | +31% |
| Contains more IronIron | +229.7% |
| Contains more CopperCopper | +85.6% |
| Contains more ZincZinc | +79.4% |
| Contains more PhosphorusPhosphorus | +15% |
| Contains more CalciumCalcium | +86.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +33.9% |
| Contains more SeleniumSelenium | +665.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more FolateFolate | +937.5% |
| Contains more Vitamin B1Vitamin B1 | +24.4% |
| Contains more Vitamin B3Vitamin B3 | +767.4% |
| Contains more Vitamin B5Vitamin B5 | +409.1% |
| Contains more Vitamin B6Vitamin B6 | +126% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +832% |
| Contains more WaterWater | +575.4% |
| Contains more OtherOther | +128.2% |
| Contains more CarbsCarbs | +466.1% |
~equal in
Protein
~7.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1465.5% |
| Contains more Poly. FatPolyunsaturated fat | +1022% |
| Contains less Sat. FatSaturated fat | -79.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 2.6µg | 19.9µg | 31% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 0.582mg | 5.048mg | 28% |
| Copper | 0.527mg | 0.284mg | 27% |
| Polyunsaturated fat | 3.613g | 0.322g | 22% |
| Carbs | 14.29g | 80.89g | 22% |
| Iron | 2.44mg | 0.74mg | 21% |
| Vitamin B6 | 0.2mg | 0.452mg | 19% |
| Folate | 83µg | 8µg | 19% |
| Fiber | 6g | 1.8g | 17% |
| Sodium | 379mg | 2mg | 16% |
| Fats | 9.6g | 1.03g | 13% |
| Vitamin B5 | 0.132mg | 0.672mg | 11% |
| Manganese | 0.773mg | 1.035mg | 11% |
| Magnesium | 71mg | 27mg | 10% |
| Calories | 166kcal | 374kcal | 10% |
| Monounsaturated fat | 4.039g | 0.258g | 9% |
| Zinc | 1.83mg | 1.02mg | 7% |
| Saturated fat | 1.437g | 0.294g | 5% |
| Vitamin B1 | 0.18mg | 0.224mg | 4% |
| Phosphorus | 176mg | 153mg | 3% |
| Calcium | 38mg | 71mg | 3% |
| Potassium | 228mg | 174mg | 2% |
| Vitamin B2 | 0.064mg | 0.05mg | 1% |
| Protein | 7.9g | 7.51g | 1% |
| Net carbs | 8.29g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
24%
Minerals Daily Need Coverage Score
64%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 377mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 1.143g)
Which food is cheaper?
Semolina is cheaper (difference - $0.1)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)